The ketogenic diet focuses on high fat, moderate protein and very low carbohydrates. The goal: push your body into ketosis, a metabolic state where fat replaces glucose as the primary fuel source.
This guide covers the science behind ketosis, the different keto approaches, and how to calculate your personalized macros.
What Is Ketosis?
When carbohydrate intake drops below 20-50 g per day, glycogen stores deplete. The liver converts fatty acids into ketone bodies — acetoacetate, beta-hydroxybutyrate and acetone. These ketones replace glucose as fuel for the brain and muscles.
The transition into ketosis typically takes 2-7 days. Blood ketone levels of 0.5-3.0 mmol/L indicate nutritional ketosis.
Types of Keto
Standard Keto (SKD)
70-75% fat, 20-25% protein, 5-10% carbs. The classic approach for beginners and weight loss.
Targeted Keto (TKD)
Extra carbs around workouts. Ideal for athletes who need quick energy before training.
Cyclical Keto (CKD)
5 keto days followed by 2 higher-carb days. Suited for strength athletes who need to replenish glycogen stores.
How to Calculate Keto Macros
| Step | Description |
|---|---|
| 1. Calculate TDEE | Mifflin-St Jeor + activity factor |
| 2. Set calorie target | Weight loss: -20%, maintain: 0%, muscle gain: +10% |
| 3. Net carbs | Default: 20 g (adjustable) |
| 4. Protein | 0.8 g per lb lean body mass (1.0 g for muscle gain) |
| 5. Fat | Remaining calories ÷ 9 |
Common Mistakes & Tips
Watch your electrolytes
In ketosis, your body excretes more sodium, potassium, and magnesium. Supplement deliberately to avoid keto flu symptoms — headaches, fatigue, and cramps.
Don't overdo protein
Excess protein can be converted to glucose via gluconeogenesis, potentially disrupting ketosis. Stick to your calculated amount.
Net carbs vs. total carbs
Net carbs = total carbs minus fiber. Fiber doesn't impact blood sugar and doesn't count toward your keto carb limit.
Calculate your keto macros now
Personalized keto macros based on your TDEE — free and no sign-up.
Calculate for free →Related Calculators
Start by calculating your TDEE as the foundation for your calorie target. Compare with our general Macro Calculator.
Stay hydrated — your water needs increase in ketosis.
Conclusion
The ketogenic diet can help with weight loss, blood sugar control, and mental clarity. The key: the right macros, adequate electrolytes, and patience during the transition. Use our Keto Calculator for your personalized values.
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